Exercise Comparison
Backward Drag vs Power Jerk
Side-by-Side
Muscle Analysis
Shared
Only in Backward Drag
Only in Power Jerk
Instructions
Backward Drag
Load a sled with the desired weight, attaching a rope or straps to the sled that you can hold onto.
Begin the exercise by moving backwards for a given distance. Leaning back, extend through the legs for short steps to move as quickly as possible.
Power Jerk
Standing with the weight racked on the front of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go down only slightly, and reverse direction as powerfully as possible.
Drive through the heels create as much speed and force as possible, and be sure to move your head out of the way as the bar leaves the shoulders.
At this moment as the feet leave the floor, the feet must be placed into the receiving position as quickly as possible. In the brief moment the feet are not actively driving against the platform, the athletes effort to push the bar up will drive them down. The feet should be moved to a slightly wider stance, with the knees partially bent.
Receive the bar with the arms locked out overhead.
Return to a standing position.
Verdict
Both exercises target the quadriceps. Backward Drag is a beginner exercise using other, while Power Jerk is expert and uses barbell. Choose Backward Drag if you're looking for a more accessible option, or Power Jerk for a greater challenge.